The 45-Minute Full Body Dumbbell Workout

Hey Motivated girls! 

Hey there! Are you tired of scrolling through those picture-perfect Instagram profiles, wishing you had a toned body? Well, fret not, my friend! In this blog, we will discuss a 45-minute full body dumbbell workout routine that will have you feeling like a fitness goddess in no time. So, put on your workout gear and get ready to sweat it out with some dumbbells! Let's dive right in, shall we?

Why Toned Body Matters

You know what's better than having a body that turns heads? Having a toned body that turns heads! Yes, ladies, a toned body is not just about looking good in that little black dress (or any dress for that matter). It has some seriously impressive benefits that go beyond just confidence-boosting and self-esteem enhancement. When you work towards toning your body, you're actually improving your overall health and fitness. It's like hitting two birds with one dumbbell. You're not just sculpting those muscles, but you're also improving your cardiovascular health, increasing your endurance, and boosting your strength.

The 45-Minute Full Body Dumbbell Workout

Total-Body Toning Routine on Monday, Wednesday, Friday 

Warm-up (5 minutes):

• Jumping jacks: 1 minute
• Arm circles: 1 minute
• Leg swings: 1 minute
• High knees: 1 minute
• Hip rotations: 1 minute

Circuit 1 (15 minutes): Perform each exercise for 45 seconds, followed by a 15-second rest. Repeat the circuit twice.

• Push-ups: Focus on proper form and engage your core. Modify with knee push-ups if needed.
• Dumbbell Front Squats: Keep your knees aligned with your toes and push through your heels.
• Dumbbell Bent-over rows (use dumbbells or resistance bands): Keep your back straight and engage your back muscles.
• Plank: Hold a solid plank position, engaging your core and glutes.

Circuit 2 (15 minutes): Perform each exercise for 45 seconds, followed by a 15-second rest. Repeat the circuit twice.

• Dumbbell Front to back Lunges (alternate legs): Maintain proper alignment of your knees and engage your core.
• Hip Bridge Dumbbell chest press: Use a challenging weight while maintaining proper form.
• Deadlifts (use dumbbells): Hinge at the hips, keeping your back straight and engaging your hamstrings and glutes.
• Mountain climbers: Keep your core engaged as you alternate driving your knees towards your chest.

Circuit 3 (10 minutes): Perform each exercise for 45 seconds, followed by a 15-second rest. Repeat the circuit twice.

• Plank with shoulder taps: Maintain a strong plank position while alternating tapping your shoulders.
• Bicep Curl to Shoulder Press (use dumbbells or a barbell): Focus on the stretch and contraction of your bicep and keep your squeeze your shoulders with a proud chest and the core engaged. .
• Russian Twists: (use a weight or medicine ball): Engage your core as you twist from side to side.
• Superman holds: Lie face down and lift your arms and legs off the ground, engaging your back muscles.

Cool-down (5 minutes):

• Hamstring stretch: Hold for 30 seconds per leg.
• Quad stretch: Hold for 30 seconds per leg.
• Child's pose: Hold for 1 minute to stretch your back and hips.
• Shoulder stretch: Hold for 30 seconds per arm.
• Deep breathing: Spend a few minutes focusing on deep, slow breaths to lower your heart rate and promote relaxation.

Remember to start with weights that challenge you but allow you to maintain proper form.

Please take  1 to 2 min between each circuit to drink and rest to feel re-energized for the next circuit.

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Post-Workout Tips

Congratulations on completing your 45-minute full body dumbbell workout! Now that you've pushed yourself to the limit, it's time to focus on the aftercare. Don't just collapse on the floor like a limp noodle - instead, prioritize stretching for muscle recovery. This will help ease any post-workout soreness and improve flexibility. And remember, hydration is key! Refuel your body with water or a sports drink to replace lost fluids and replenish those hardworking muscles. You deserve it, champ!



Conclusion

So, you've made it to the end of this blog! Congratulations, you deserve a pat on the back! In a nutshell, we've explored the importance of having a toned body and how a dumbbell workout can help you achieve that. Boosting your confidence and improving your overall health and fitness are just some of the perks you'll enjoy.

Your moment to speak is now! Comment if this article helped you, and discuss your journey to a toned body transformation, check in and tell us how is it going, we're in this together! 🖥💪🏽

Please share in the comments!

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